Sitting for hours in front of the computer will trigger aches and pains all over his body, and even increase the risk of chronic diseases such as diabetes and heart disease. Some of the sports movement to counteract these negative effects.

Sometimes, sport is not really counteract the effects of too much sitting but only reduce the risk. Because of that, it’s still advisable for some time stood up and moved from the workbench to simply walk to the cafeteria to eat lunch or get some fresh air.

In addition, there are a number of movements that claimed to ward off the effects of fatigue after a day of sitting in the office. The following movements in question and has been summarized by the site

1. Deep squats
Remember the penalty sport jump squats while in school? Well, squats movements are squat-stand movement that aims to train the muscles of the thigh and calf. Because the muscles was rarely driven for sitting at the computer, making it so weak and easy to wear running sore that later.

Deep squats starting with open legs shoulder width apart and body upright facing forward. Slowly, do the squat as if sitting in a chair with your heels stay flat on the floor. Do it as low as possible to stick with hamstrings calves, but do not feel pain because it can lead to muscle injury.

2. Bend and twist
Stooping (bend) and rotate hips (twist) is a movement that sparked the most vulnerable to injury. If the muscles involved in this movement are adequately trained, then your posture will be a very strong hold stiff even if used to sit for hours.

The way to train is to stand while carrying the ball or small dumbbell in hand. Position the back rather memungkuk, with the lead hand 45 degrees forward. With fixed bent position, swing the ball in hand to the side and then immediately return to its original position.

3. Alternating step-up
Step-up movements basically mimic the movements up and down the stairs. Alternating step-up makes it a little heavier, but it means it will produce muscles of the thigh and calf are more robust to support the body in order to support the weight.

Begin by standing on a step or some kind of footing about knee height. Lower one leg to the tip of his finger touching the floor. But before the heel tread, lift back with the other leg strength, then repeat for the other leg.

4. Walking lunges
Motion lunges or squats while wide foot forward also includes exercises for the leg muscles. Because the same muscles used when walking or running, then the exercise is very useful in everyday life.

First, stand with your feet shoulder width apart and imagine is currently located on the railway sleepers. Step one foot away as if to tread next sleepers. Once the tread, lower the knees to a few inches above the floor. Pull the other leg after leg in front, then do the other.

5. Cobra
The trend while sitting in front of a computer is too bent, so often trigger soreness around the back muscles. The antidote is a cobra movement. As the name implies, the movement like a cobra when dealing with the enemy.

Take the mat, put the body on his stomach with his face down. Palms facing down, just below the shoulder. Pelvic bones remain flat on the mat, slowly push your upper body with both hands while performing movements such as push-ups. Push back arched as high as possible up to the back, but not to limit the pain.